WOD 7/11/18
Bench Press: 8 RMĀ 2 x 8 @ 80-85% Then… For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral... Read More
WOD 7/10/18
15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean... Read More
WOD 7/9/18
8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min... Read More
WOD 7/8/18
9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug) 10am- Endurance Endurance: Park Workout Run... Read More
WOD 7/7/18
Bench Press: 10rm 2 x 10 @ 80% Then… For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU... Read More
WOD 7/6/18
WWPF 15 min to Heavy Hang Clean Then… “HEAT WAVE” Partner Relay (Partner 1 does 10’s, partner 2 does 9’s, partner 1 does... Read More
WOD 7/5/18
Press 3×5 Then: 5 Rounds of: 10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35) Post... Read More
WOD 7/4/18
8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must... Read More
WOD 7/3/18
15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle Ups
WOD 7/2/18
10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that... Read More